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Broccoli vs Kohlrabi - In-Depth Nutrition Comparison

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Differences between Broccoli and Kohlrabi

  • Broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin B5, and Vitamin B2, however Kohlrabi is richer in Copper.
  • Broccoli's daily need coverage for Vitamin K is 85% higher.
  • Broccoli has 14 times more Zinc than Kohlrabi. While Broccoli has 0.41mg of Zinc, Kohlrabi has only 0.03mg.

The food types used in this comparison are Broccoli, raw and Kohlrabi, raw.

Infographic

Broccoli vs Kohlrabi infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Broccoli
Broccoli
5
:
3
Kohlrabi
Kohlrabi
Contains more Iron +82.5%
Contains more Calcium +95.8%
Contains more Magnesium +10.5%
Contains more Zinc +1266.7%
Contains more Phosphorus +43.5%
Contains more Potassium +10.8%
Contains more Copper +163.3%
Contains less Sodium -39.4%
Equal in Magnesium - 19
Broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Kohlrabi
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +82.5%
Contains more Calcium +95.8%
Contains more Magnesium +10.5%
Contains more Zinc +1266.7%
Contains more Phosphorus +43.5%
Contains more Potassium +10.8%
Contains more Copper +163.3%
Contains less Sodium -39.4%
Equal in Magnesium - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Broccoli
Broccoli
10
:
0
Kohlrabi
Kohlrabi
Contains more Vitamin C +43.9%
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +101500%
Contains more Folate +293.8%
Broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Kohlrabi
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin C +43.9%
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +101500%
Contains more Folate +293.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
25
Kohlrabi
Mineral Summary Score
18
Broccoli
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
10%
Kohlrabi
Carbohydrates
7%
Broccoli
6%
Kohlrabi
Fats
2%
Broccoli
0%
Kohlrabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Broccoli Kohlrabi Opinion
Calories 34 27 Broccoli
Protein 2.82 1.7 Broccoli
Fats 0.37 0.1 Broccoli
Vitamin C 89.2 62 Broccoli
Net carbs 4.039999961853027 2.5999999046325684 Broccoli
Carbs 6.64 6.2 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.4 Broccoli
Calcium 47 24 Broccoli
Potassium 316 350 Kohlrabi
Magnesium 21 19 Broccoli
Sugar 1.7 2.6 Broccoli
Fiber 2.6 3.6 Kohlrabi
Copper 0.049 0.129 Kohlrabi
Zinc 0.41 0.03 Broccoli
Starch 0 Broccoli
Phosphorus 66 46 Broccoli
Sodium 33 20 Kohlrabi
Vitamin A 623 36 Broccoli
Vitamin E 0.78 0.48 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.05 Broccoli
Vitamin B2 0.117 0.02 Broccoli
Vitamin B3 0.639 0.4 Broccoli
Vitamin B5 0.573 0.165 Broccoli
Vitamin B6 0.175 0.15 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 0.1 Broccoli
Folate 63 16 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.013 Kohlrabi
Monounsaturated Fat 0.011 0.007 Broccoli
Polyunsaturated fat 0.038 0.048 Kohlrabi
Tryptophan 0.033 0.01 Broccoli
Threonine 0.088 0.049 Broccoli
Isoleucine 0.079 0.078 Broccoli
Leucine 0.129 0.067 Broccoli
Lysine 0.135 0.056 Broccoli
Methionine 0.038 0.013 Broccoli
Phenylalanine 0.117 0.039 Broccoli
Valine 0.125 0.05 Broccoli
Histidine 0.059 0.019 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.